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Coconut milk vs. Beans — In-Depth Nutrition Comparison

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What are the main differences between coconut milk and beans?

  • Coconut milk is richer in iron, copper, and monounsaturated fat, while beans are higher in fiber, vitamin B1, vitamin B6, and zinc.
  • Coconut milk's daily need coverage for saturated fat is 105% higher.
  • Beans have 29 times less monounsaturated fat than coconut milk. Coconut milk has 1.014g of monounsaturated fat, while beans have 0.035g.
  • Beans are lower in saturated fat.
  • Coconut milk has a higher glycemic index (97) than beans (33).

We used Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Beans, baked, canned, no salt added types in this comparison.

Infographic

Coconut milk vs Beans infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 4.8% 23% 62% 89% 18% 43% 2% 119% 34%
Beans
Beans
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Contains more MagnesiumMagnesium +15.6%
Contains more IronIron +465.5%
Contains more CopperCopper +29.1%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +37.8%
Contains more CalciumCalcium +212.5%
Contains more PotassiumPotassium +12.5%
Contains more ZincZinc +109%
Contains less SodiumSodium -93.3%
~equal in Phosphorus ~104mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 9.3% 0% 3% 0% 6.5% 0% 14% 11% 7.6% 0% 0.25% 12% 4.6%
Beans
Beans
8
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Contains more Vitamin B3Vitamin B3 +76.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin CVitamin C +10.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +476.9%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B6Vitamin B6 +293.9%
Contains more Vitamin KVitamin K +700%
Contains more FolateFolate +50%
Contains more CholineCholine +262.4%
~equal in Vitamin E ~0.15mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut milk Beans DV% diff.
Saturated fat 21.14g 0.103g 96%
Manganese 0.916mg 40%
Fats 23.84g 0.4g 36%
Iron 1.64mg 0.29mg 17%
Fiber 2.2g 5.5g 13%
Vitamin B1 0.026mg 0.15mg 10%
Vitamin B6 0.033mg 0.13mg 7%
Zinc 0.67mg 1.4mg 7%
Copper 0.266mg 0.206mg 7%
Calories 230kcal 105kcal 6%
Carbs 5.54g 20.49g 5%
Vitamin B2 0mg 0.06mg 5%
Protein 2.29g 4.8g 5%
Choline 8.5mg 30.8mg 4%
Vitamin B5 0.183mg 4%
Selenium 6.2µg 4.5µg 3%
Calcium 16mg 50mg 3%
Folate 16µg 24µg 2%
Vitamin B3 0.76mg 0.43mg 2%
Monounsaturated fat 1.014g 0.035g 2%
Potassium 263mg 296mg 1%
Vitamin K 0.1µg 0.8µg 1%
Polyunsaturated fat 0.261g 0.172g 1%
Vitamin A 0µg 5µg 1%
Sodium 15mg 1mg 1%
Phosphorus 100mg 104mg 1%
Magnesium 37mg 32mg 1%
Vitamin C 2.8mg 3.1mg 0%
Net carbs 3.34g 14.99g N/A
Sugar 3.34g 7.78g N/A
Vitamin E 0.15mg 0.15mg 0%
Tryptophan 0.027mg 0%
Threonine 0.083mg 0%
Isoleucine 0.09mg 0%
Leucine 0.17mg 0%
Lysine 0.101mg 0%
Methionine 0.043mg 0%
Phenylalanine 0.116mg 0%
Valine 0.139mg 0%
Histidine 0.053mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 g
Beans
Beans
4
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more FatsFats +5860%
Contains more ProteinProtein +109.6%
Contains more CarbsCarbs +269.9%
Contains more OtherOther +140.8%
~equal in Water ~72.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
94% 5%
Saturated fat: Sat. Fat 21.14 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 0.261 g
Beans
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
Contains more Mono. FatMonounsaturated fat +2797.1%
Contains more Poly. FatPolyunsaturated fat +51.7%
Contains less Sat. FatSaturated fat -99.5%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Coconut milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/nutrients
  2. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.